ΕΜΠΟΛΕΜΟΣ

by GHETTO

5 athletes joined

Program Description

Ένα πρόγραμμα με χαμηλό volume και μικρό εύρος ασκήσεων. Σκοπός του προγράμματος; Να χτίσεις την σωματική σου βάση πρίν πας στο επόμενο επίπεδο.

Program Overview

Level
Beginner, Novice
Goal
Athletics, Powerbuilding
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
30 minutes
Created
Apr 20, 2025 07:01
Last Edited
Apr 23, 2025 05:48

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Deadlift (Barbell)

1 reps

5 reps

80%

50%

Bench Press (Barbell)

1 reps

5 reps

80%

50%

Chin-Up (Bodyweight)

RPE 6

Day 1

Deadlift (Barbell)

1 reps

5 reps

90%

50%

Bench Press (Barbell)

1 reps

5 reps

90%

50%

Chin-Up (Bodyweight)

RPE 6

Day 1

Deadlift (Barbell)

1 reps

5 reps

100%

50%

Bench Press (Barbell)

1 reps

5 reps

100%

50%

Chin-Up (Bodyweight)

RPE 6

Day 2

Squat (Barbell)

1 reps

5 reps

80%

50%

Dip (Bodyweight)

RPE 6

Chin-Up (Bodyweight)

RPE 6

Day 2

Squat (Barbell)

1 reps

5 reps

90%

50%

Dip (Bodyweight)

RPE 6

Chin-Up (Bodyweight)

RPE 6

Day 2

Squat (Barbell)

1 reps

5 reps

100%

50%

Dip (Bodyweight)

RPE 6

Chin-Up (Bodyweight)

RPE 6

Day 1

Deadlift (Barbell)

1 Set

1 Reps

5 Reps

80%

50%

Bench Press (Barbell)

1 Set

1 Reps

5 Reps

80%

50%

Chin-Up (Bodyweight)

1 Set

Day 2

Squat (Barbell)

1 Set

1 Reps

5 Reps

80%

50%

Dip (Bodyweight)

1 Set

Chin-Up (Bodyweight)

1 Set